Shin akwatin sushi yana da lafiya?

Sushi yana ɗaya daga cikin abubuwan da ke cikin abincin Japan wanda ya shahara a Amurka. Wannan abincin yana kama da abinci mai gina jiki tunda sushi ya haɗa da shinkafa, kayan lambu, da kifi sabo. Waɗannan sinadaran na iya zama kyakkyawan zaɓin abinci idan kuna da burin rage nauyi a zuciya - amma shin sushi yana da lafiya? Amsar ta dogara ne akan nau'in sushi da kuke da shi.

Akwai bambance-bambance da dama game da yadda ake shirya sushi da kuma waɗanne sinadaran ake amfani da su. Sushi mafi koshin lafiya zai ƙunshi ƙananan sinadarai kamar nigiri, wanda ya haɗa da ƙaramin adadin shinkafa da aka ɗora da kifi mai ɗanye.1 Ga fa'idodi da haɗarin sushi ga lafiya—da kuma yadda za a sami mafi kyawun amfani daga odar ku.Akwatin Sushi)

Yaya Sushi yake da lafiya?(Akwatin Sushi)

Sushi yana ɗaya daga cikin abubuwan da ke cikin abincin Japan wanda ya shahara a Amurka. Wannan abincin yana kama da abinci mai gina jiki tunda sushi ya haɗa da shinkafa, kayan lambu, da kifi sabo. Waɗannan sinadaran na iya zama kyakkyawan zaɓin abinci idan kuna da burin rage nauyi a zuciya - amma shin sushi yana da lafiya? Amsar ta dogara ne akan nau'in sushi da kuke da shi.

Akwai bambance-bambance da dama game da yadda ake shirya sushi da kuma waɗanne sinadaran ake amfani da su. Sushi mafi koshin lafiya zai ƙunshi ƙananan sinadarai kamar nigiri, wanda ya haɗa da ƙaramin adadin shinkafa da aka ɗora da kifi mai ɗanye.1 Ga fa'idodi da haɗarin sushi ga lafiya—da kuma yadda za ku sami mafi kyawun amfani daga odar ku.

Yaya Sushi yake da lafiya?(Akwatin Sushi)

Sinadaran da ake amfani da su wajen yin sushi suna taimakawa wajen tantance lafiyarsa. Sushi da ake amfani da shi wajen yin nori—wani nau'in ruwan teku—da kuma kifi salmon, misali, na iya samar maka da sinadarai masu gina jiki da yawa.

Nori ya ƙunshi folic acid, niacin, calcium, da bitamin A, C, da K; kifin salmon yana da omega-3 fatty acids, waɗanda ke da amfani ga lafiyar kwakwalwa.23 Duk da haka, yawan carbohydrates da kake ci na iya ƙaruwa idan ka ƙara shinkafa a cikin sushi ɗinka. Kofi ɗaya na shinkafar gajeriyar hatsi ya ƙunshi gram 53 na carbohydrates.4

Yadda ake shirya sushi da kuma ƙara kayan ƙanshi na iya rage yawan abinci mai gina jiki. Masu dafa abinci na iya ƙara sukari, gishiri, ko duka biyun, don sa shinkafar ta zama mai daɗi da daɗi, Ella Davar, RD, CDN, wata ƙwararren masanin abinci mai rijista kuma mai ba da shawara kan lafiya da ke Manhattan, ta shaida wa Health.

Wasu nau'ikan sushi na iya samun ƙarin sinadaran gabaɗaya. Marisa Moore, RDN, wata masaniyar abinci mai rijista da ke Atlanta, ta shaida wa Health cewa biredi "da aka tsoma a cikin tempura aka soya sannan aka rufe shi da miya mai tsami ba zai zama iri ɗaya da wanda aka naɗe shi kawai a cikin nori ba kuma aka cika shi da kifi, shinkafa, da kayan lambu."

Sau nawa za ku iya cin Sushi?(Akwatin Sushi)

Sau nawa mutum zai iya jin daɗin sushi ya dogara da sinadaran sushi. Yana iya zama daidai a ci sushi ba tare da kifi ba fiye da nau'in kifi da aka dafa. Shawarwarin hukuma sun haɗa da a guji kifi da aka dafa—sai dai idan an daskare shi a baya—tunda kifi da aka dafa na iya ƙunsar ƙwayoyin cuta ko ƙwayoyin cuta.56

Mafi kyau da Mafi Munin Sushi(Akwatin Sushi)

Saboda akwai zaɓuɓɓukan sushi da yawa, yana iya zama da wahala a san inda za a fara idan kun shirya yin oda. Davar ya ba da shawarar zaɓar nigiri ko sashimi, wanda ke da yanka kifi danye, sannan a haɗa shi da salatin gefe ko kayan lambu da aka dafa.

"Manufar ita ce a ga ƙarin launuka daga nau'ikan kifaye da kayan lambu daban-daban, sannan a rage launin farin shinkafar da aka dafa da vinegar," in ji Davar. "Baya ga nadin shinkafa na yau da kullun, ina son yin odar 'Naruto-style' wanda aka naɗe shi da kokwamba. Yana da daɗi, mai kauri, kuma yana da kyakkyawan zaɓi mai lafiya ban da zaɓuɓɓukan menu na sushi na gargajiya."

Yi ƙoƙarin amfani da nau'ikan kifaye masu lafiya kamar salmon da Pacific chub mackerel, waɗanda ba su da ƙarancin mercury, don yin sushi rolls. Guji King mackerel wanda ke da yawan mercury.7 Bugu da ƙari, zaɓi miyar waken soya mai ƙarancin sodium kuma zaɓi wasu masu ƙara dandano mai kyau kamar wasabi ko citta mai tsami (gari).

"Maimakon dogara da sunaye, duba abin da ke ciki [sushi] da kuma miyar," in ji Moore. "Ku je ku ci biredi tare da abincin teku da kuka fi so, da kayan lambu kamar kokwamba da karas, sannan ku ƙara kirim daga avocado." Hakanan zaka iya tambayar duk wanda ke shirya sushi ɗinku da ya yi amfani da shinkafa ƙasa da yadda aka saba, in ji Davar, "don hana hauhawar sukari a cikin jini saboda yawan carbohydrates daga farin shinkafa da kuma kayan zaki da aka yi amfani da su don yin sa."

Fa'idodi Masu Iyawa(Akwatin Sushi)

Haɗuwa daban-daban na kayan lambu da kifi na iya samun fa'idodi masu yawa. Waɗannan fa'idodin na iya haɗawa da:8

Inganta aikin thyroid saboda yawan sinadarin aidin a cikin jini 9

Ofishin Kari na Abinci. Iodine.

Inganta lafiyar hanji 8

Inganta lafiyar zuciya saboda yawan omega-310

Ƙarfin tsarin garkuwar jiki8

Haɗarin da Ke Iya Faru(Akwatin Sushi)

Sushi na iya zama zaɓi mai kyau, amma wannan abincin ba shi da lahani. Tare da fa'idodin, akwai wasu haɗari da za a yi la'akari da su, kamar:

Haɗarin kamuwa da cututtuka a abinci mai gina jiki idan sushi ya ƙunshi kifi danye11

Ƙara yawan cin abinci mai gina jiki (carbohydrate) yayin amfani da farin shinkafa12

Ƙara yawan sinadarin sodium daga sinadaran - kafin miyar waken soya

Akwai yiwuwar ƙara yawan sinadarin mercury a jiki7

Tsawon Lokacin Da Zai Daɗe A Firji?(Akwatin Sushi)

Tsawon lokacin da za ku iya ajiye sushi a cikin firiji zai dogara ne akan sinadaran da ke cikinsa. Misali, sushi zai iya daɗewa a cikin firiji har zuwa kwana biyu idan ya ƙunshi kifi ko kifin danye. Dole ne a ajiye irin waɗannan nau'ikan kifaye a zafin firiji na digiri 40 Fahrenheit ko ƙasa da haka.13

Sharhi Mai Sauri (Akwatin Sushi)

Sushi tarin shinkafa ne, kayan lambu, da kifi da aka dafa ko aka dafa wanda zai iya ƙara lafiya. Bincike ya nuna cewa cin sushi na iya ƙara yawan abinci daga lafiyar hanji zuwa thyroid da kuma aikin garkuwar jiki.

Duk da haka, akwai wasu abubuwan da ba su dace ba wajen cin sushi: Shinkafa farar shinkafa tana da sinadarin carbohydrate mai kyau, kuma sushi gabaɗaya yana da yawan gishiri. Idan kuna neman inganta lafiya, ku yi amfani da sushi mara miya wanda ke ɗauke da abincin teku da kuka fi so da kuma wasu kayan lambu kaɗan.

Sushi yana ɗaya daga cikin abubuwan da ke cikin abincin Japan wanda ya shahara a Amurka. Wannan abincin yana kama da abinci mai gina jiki tunda sushi ya haɗa da shinkafa, kayan lambu, da kifi sabo. Waɗannan sinadaran na iya zama kyakkyawan zaɓin abinci idan kuna da burin rage nauyi a zuciya - amma shin sushi yana da lafiya? Amsar ta dogara ne akan nau'in sushi da kuke da shi.

Akwai bambance-bambance da dama game da yadda ake shirya sushi da kuma waɗanne sinadaran ake amfani da su. Sushi mafi koshin lafiya zai ƙunshi ƙananan sinadarai kamar nigiri, wanda ya haɗa da ƙaramin adadin shinkafa da aka ɗora da kifi mai ɗanye.1 Ga fa'idodi da haɗarin sushi ga lafiya—da kuma yadda za ku sami mafi kyawun amfani daga odar ku.